Join me on my whole food plant based eating adventure
Author: DIANA ZATT
Hi everyone! It's no secret. I'm pretty addicted to eating clean and leading a healthy lifestyle. I am a registered nurse and chronic condition educator (diabetes, heart failure, hypertension, obesity & COPD). Nothing excites me more, personally and professionally, then helping others take control of their health. It really is a passion of mine. That's why I created this blog! When I am not in the kitchen creating healthy eats or digging through scientific literature, I enjoy hiking, biking, gardening and spending time with hubby Dennis. Oh and I am a mother to a loud mouthed parrot named Pickles, a 20 year old black cat named Charlie and about 50,000 honey bees.
When I was in my 40’s I worked for a managed care organization as a chronic disease educator. I coached individuals with obesity, heart disease and adult-onset diabetes. The root cause of these conditions generally relate to lifestyle – sloppy diet and inactivity. At that time I considered myself to be a healthy eater with an active lifestyle. I felt that I ate better than 98% of all Americans. I was healthy, no chronic health conditions and a normal BMI. But when I analyzed my diet I realized I ate like crap. I was a cheese-aholic, hardly ate any greens and my daily sodium consumption was almost 3000 mg. per day. And “little miss active” turned out to average only 1000 steps per day. I can’t believe I’m sharing this with the whole wide world – but it’s true. From that day forward I made a committment to my body and myself. I cleaned up my diet, got moving and never looked back.
What’s with Western medicine anyhow? Why is it that you’ll never hear a single word about nutrition from your doctor until you get the chonic condition? That’s just ass backwards to me. Seems it should be the other way around to prevent conditions from happening in the first place.
Something I tell patients often is “Knowledge is power. The more you know the more you can control.” Learn everything you possibly can about health, wellness and chronic conditons. Then make a commitment to apply what you have learned into each and every day for the rest of your healthy life.
A healthy outside starts from the inside. Commit to your health today not tomorrow or the next. – Diana Zatt
Cold-pressed beetroot, ginger, lemon and black pepper juice. Like tumeric root, the chemical curcumin is also found in ginger root. Consumed alone you will still get the anti-inflammatory and anti-oxidant benefits but adding black pepper makes it one-thousand times more potent. My apologies for the not so aesthetic appearance of the glass (juice inside the rim). I carried my concoction thru knee high deep snow shaking it up a bit. I might need to put “camera crew” in the budget for next year lol!
Several years ago a co-worker loaned me a book “How Not to Die” by Michael Gregor MD. She knew I was pretty serious about eating healthy and thought I might like it. I’m embarrassed to say the book sat on my desk for about 2 weeks. The title was sort of a big turn off plus the last thing I wanted to do was learn about yet another bogus eating plan. I ended up taking the book home so I could at least read the introduction before politely giving it back.
Well I ended up reading this book, cover to cover, in five days. All 562 pages. I bought my own copy, have since read it a few more times and reference it often. It was my epiphany to a lifestyle of green light eating. I’ve lost track, but I believe it’s four years now that I have been following a predominantly whole food, plant based, no salt, oil or sugar way of eating.
As Dr. Gregor explains, healthy foods are not necessarily interchangeable. Some foods and food groups have special nutrients not found elsewhere. So, in order to get all the nutrients, vitamins, minerals, fiber, protein, complex carbohydrates and healthy fats needed I use a checklist calledThe Daily Dozen. It assures me that I am getting everything I need in a day. It inspires me to eat healthier and to turn my eating experience into an opportunity to maximize my nutrition and health. So allow me to share with you my daily dozen.
Berries
1 serving daily1 serving = 1/2 cup fresh or frozen or 1/4 cup dried berries. Berries are loaded with antioxidants like athocyanins which protect cells against free radicals. Berries also have strong anti-inflammatory properties which decrease the risk of heart disease and other chronic conditions. They also contain resveratrol which reduce markers associated with tumor growth. Additionally they are loaded wtih several vitamins and minerals including vitamin C and manganese. Want more reasons to eat berries daily? They are high in fiber, low in calories and have been shown to reduce LDL (bad cholesterol). They also contain ellagic acid which protects the skin from wrinkles and aging. Perhaps best of all they are freaken delicious!
1 SERVING / DAY BERRIES OF ANY TYPE Blueberries, cranberries and blackberries have the highest antioxidant content of all the berries.
Other Fruits
3 servings daily1 serving = 1 medium, 1 cup cut up or 1/4 cup dried fruit. Variety is the key. Citrus is an excellent source of vitamin C whereas cantalope is a great source of vitamin A. So you see we get different nutrients from each different type of fruit. In addition to vitamins and minerals, there is an estimated 100,000 phytonutients and they are not just in apples and oranges! So move beyond your comfort zone and mix things up a bit. After all you wouldn’t wear the same outfit every day would you?
3 SERVINGS / DAY OTHER FRUITS
Beans
3 servings daily 1 serving = 1/2 cup cooked beans, split peas, lentils, chickpeas, tofu or tempeh, 1 cup fresh peas, quinoa and sprouts, 1/4 cup bean dip or hummus. Beans are an excellent source of protein for plant based eaters. There are many types of beans: lima, black, kidney, soy, garbanzo, navy, pinto, red and black eyed peas.
Beans are high in amino acids which are the building blocks of protein. Protein is critical to the maintaining and repair of the body. Of the twenty amino acids, nine are essential. Some plant based proteins contain all nine, whereas others are incomplete. So choosing different bean sources increases the chances of getting all nine essential amino acids in.
In addition to protein, beans contain folate which is necessary to make healthy red blood cells. Beans are also rich in polyphenols, a type of antioxidant, that prevents cancer cells from dividing. Lastly, beans are also high in fiber which helps to lower cholesterol and blood glucose.
Beans often get a bad rap due to the musical and not so sweet smelling by-product as the sugars get digested. My best advice is to start off slow with 1/2 cup per day then gradually titrate up over the course of several weeks to months. According to a study in India, soaking uncooked beans for twelve hours significantly reduces the gas producing substances found in beans. From a personal perspective it took a few months for my body to adjust. Gradually less toots, whistles, squeals and farts. Four years into this I got this down – no issues at all.
3 SERVINGS / DAY BEANS
Cruciferous Vegetables
1 serving daily 1 serving = 1/2 cup cauliflower, cabbage, broccoli, collard greens, kale, radish, turnips, bok choy, arugula or brussel sprouts. Cruciferous veggies are a must in everyones daily diet. I think of them as my cancer prevention therapy or cruciferous chemo. The glucosinolates in these veggies are responsible for the aroma but also known to have anti-cancer effects. Glucosinolates protect cells from DNA damage and carcinogens. The news gets even better. Cruciferous veggies are also a great source of phytonutrients which help to lower inflammation reducing the risk of developing cancer. Sulforaphane, a liver enzyme detox boosting compound, is found almost exclusively in cruciferous vegetables. Hey you can eat all the carrots, peas and tomatoes you want but unless you eat cruciferous veggies you will not benefit from this compound. Did you know that kale and collard greens are famously high in calcium? With all this good news I can’t imagine anyone not wanting to join the cruciferous crusade.
1 SERVING / DAY CRUCIFEROUS VEGETABLES
Greens
2 serving daily 1 serving = 1 cup raw or 1/2 cup cooked. Did you know that the calcium found in green leafy vegetables is more readily absorbed then that found in cow’s milk? It’s true. Also, high consumption of green leafy and cruciferous vegetables is associated with lower rates of cognitive and memory decline. Greens provide iron, zinc, potassium, magnesium and are considered to be the richest source or nitrates. The nitric oxide from plant based nitrate is huge in the prevention of heart disease and high blood pressure. Eating at least one serving of green vegetables a month decreases the risk of glaucoma by 69%. Want more? The lutein and zeaxanthin in greens protects against cataracts and macular degeneration. Sure there are supplements but natural is always better. Want less wrinkles, better looking skin and preservation of your fountain of youth? Eat your daily greens!
2 SERVINGS / DAY GREENS
Other Vegetables
2 servings daily 1 serving = 1 cup raw leafy, 1/2 cup raw or cooked nonleafy, 1/2 cup vegetable juice or 1/4 cup dried mushrooms. Like fruit, variety is the key. Carrots, sweet potatoes, winter squash and pumpkins are excellent sources of beta-carotene whereas beets contain betaine that supports liver health. The fiber found in okra helps to stabilize blood sugar and the mucilage binds with cholesterol. So you see, we get different nutrients from each different type of vegetable so don’t pass by the often overlooked parsnip, fennel, leek, eggplant and artichoke. Get out of your comfort zone and reep the health benefits of every single vegetable.
2 SERVINGS / DAY OTHER VEGETABLES
Nuts and Seeds
1 serving daily 1 serving = 1/4cup nuts or seeds. Nuts are an excellent source of heart healthy unsaturated fats. Nuts lower LDL (bad) cholesterol by elevating HDL (good) cholesterol. Nuts are a great source of L-arginine, a substance that makes the walls of the arteries more flexible and less prone to clots. Nuts also lower levels of inflammation in the body which decrease the chance of heart disease and other chronic conditions. There’s even more good news. They are a great source of protein and are high in fiber. The only downside to nuts is they are high in calories. If weight is an issue limit to the recommended one serving per day.
Not all nuts are created equal. While, generally speaking, they are all healthy some have special characteristics not found in others. Walnuts are the overachiever of all nuts. In addition to the standard omega – 3 fatty acids, protein and antioxidants, walnuts contain a unique cancer fighting substance called Ellagic acid. They also have the highest amount polyphenols compared to other nuts. Brazil nuts are loaded with calcium, iron, potassium and magnesium but what makes them special is their high amounts of selenium. Selenium is a potent antioxidant. There was an article published in the Journal of Nutrition and Metabolism which concluded that the routine consumption of potent amounts of brazil nuts improved serum lipid levels. Ten volunteers consumed four brazil nuts and 48 hours after consumption their serum LDL levels dropped by 23% which persisted for one month. To sustain this drop one would need to consume four brazil nuts a month. Among the plant based community there is a saying “four on the forth.” This means eat your four brazil nuts on the 4th of each month. It is believed that the selenium is responsible for the reduction of LDL and elevation of HDL. This is just nuts!
1 SERVING / DAY NUTS OR SEEDS
It turns out seeds are not just for birds. Like nuts, seeds are another important source of healthy fats. Seeds are also a key source of arginine which bolsters fat metabolism and tryptophan which helps control mood and sleep. The high phytic acid found in seeds helps to increase bone density. The phytonutrients and antioxidants found in seeds are important in the prevention of many chronic diseases. Chia, poppy, pepita, sunflower, pumpkin, pomagranate, hemp and sesame are among the most popular seeds. Because they each have their own special nuances mix them up a bit.
Here’s an interesting little fact. A peanut is not actually a nut. Peanuts are legumes which are in the same family as peas and lentils. That being said they are still healthy (unsalted please).
1 SERVING / DAY NUTS OR SEEDS
Flaxseeds
1 serving daily 1 serving = 1 tbsp. ground flaxseeds. Flaxseeds are so important they get their own special place in the Daily Dozen. They are the richest source of omega – 3 fatty acids and contain one of the most powerful cancer blocking enymes known as lignans. But it gets even better. Evidenced based research studies have found that taking one tablespoon of ground flaxseeds daily reduced systolic blood pressure (top number) up to 15 points and diastolic blood pressure (bottom number) up to 7 points. It was found that a simple daily “dose” of flaxseeds reduced blood pressure 2 – 3 times better than standard blood pressure medication with zero side effects.
Why ground flaxseeds as opposed to whole? Ground flaxseeds are more easily digested. It is too easy for whole flaxseeds to pass through the intestine undigested thereby losing out on the benefits.
1 SERVING / DAY FLAXSEEDS
Whole Grains
3 servings daily 1 serving = 1/2 cup hot cereal or cooked grains, pasta or cornkernels. 1 cup cold cereal, 1 slice bread, 1/2 bagel or English muffin or 3 cups popcorn. First of all, what exactly is a whole grain? Whole grains are simply grains that have all three parts intact: bran (fiber filled out layer with B vitamins), endosperm (starchy carbohydrate middle layer with protein and vitamins) and germ (nutrient dense core with B vitamins, vitamin E, phytochemicals and healthy fats). Barley, buckwheat (gluten-free), brown rice (gluten-free), bulgar, oats, corn, popcorn, millet, teff (gluten-free), sorghum (gluten-free), quinoa (gluten-free), and whole grain pasta and bread are whole grains.
What are refined grains? Refined grains have been mechanically processed to remove the bran and germ. In other words stripping the grain of important vitamins, nutrients and fiber. White flour, white rice, white pasta and white bread are refined grains. Would you marry half a man? Would you settle for half a paycheck? Please remove refined grains from your grocery list. Immediately. Permanently.
Eating whole grainsappears to reduce the risk of heart disease, adult onset diabetes, colorectal cancer, obesity and stroke. Eatingrefined grainsmay actually increase the risk of chronic health conditions. Whole grains are jam packed with soluble fiber that regulate blood pressure, cholesterol and control appetite. Need more? Whole grains are loaded with cancer fighting and anti-inflammatory anti-oxidants. They also contain stanols, sterols and polyphenols which are important in overall disease prevention.
3 SERVINGS / DAY WHOLE GRAINS
Herbs and Spices
1 serving daily 1 serving = 1/4 tsp. tumeric or any other salt-free herbs and spices. Spices have been used for medicinal and healing purposes in many cultures for thousands of years. Today there is growing appreciation and acceptance for the role herbs and spices can have on chronic illnesses like arthritis, cancer, Alzheimer’s disease, anxiety and depression.
Curcumin, found in tumeric, has promising potential in the prevention of dementia and certain cancers like breast, skin, pancreatic and colon cancer, multiple myeloma and osteoarthritis. This, as well as curcumin’s potent anti-inflammatory qualities, make tumeric the spice to include in the daily diet. Saffron has been found to be just as effective in the preservation of memory as the medication Aricept. Ginger, cloves, and rosemary have cancer prevention qualities. Ginkgo biloba, holy basil and parsley have been shown to improve mental health. Cinammon has powerful anti-diabetic effects. Garlic keeps blood vessels flexible. The capaicin found in cayenne pepper reduces the number of pain signals sent to the brain providing pain relief.
In addition to all their healing benefits, herbs and spices are an important way to flavor foods without using salt. Experimenting with spice combinations is fun and a great way to express culinary creativity.
1 SERVING / DAY HERBS AND SPICES
Fluids
5 servings daily 1 serving = 8 ounces Roughly 60 – 70 percent of the human body is water. For our kidneys, heart, lungs, brain and muscles to function optimally they need sufficient water. Water lubricates the joints, helps carry oxygen throughout the body, cushions our brain, regulates body temperature, helps digest food and flushes out wastes. Did you know that 60% of our skin is water? So don’t expect to have a great complexion unless you are well hydrated. Did you know that 70% of our brain is comprised of water? It’s true. A mere 2% reduction in fluid intake will mess with mood, cognition, memory, attention and problem solving.
Unless you have heart or kidney failure which require fluid restriction, the recommendation is five (8 oz.) glasses of water per day.
Water may not be the most exciting beverage but it is hands down the best drink to consume. It is thirst quenching, zero calories, cheap, and we literally cannot live without it! Not a fan of plain water? Perk it up by adding cucumber, lemon, lime or orange slices, fresh or frozen fruit or fresh crushed herbs like mint, peppermint, ginger, basil or oregano.
Healthy teas (hibiscus, green, matcha, jasmine, lemon balm, earl gray, chai, black, white, peppermint, rooibos and chamomile) and coffee (without cream or sweetener) rank second next to water. Unsweetened plant based milk and juiced fruits and vegetables also count as liquids. Smoothies do not count seeing that the majority is pulp or fiber.
Don’t forget about water rich fruits and vegetables. Watermelon is 92% water. One cup contains over a half a cup of water. Cantaloupe is 90% water. One cup delivers about a half a cup of water. Oranges are 88% water. One orange contains almost one half cup of water. Strawberries, cucumbers, peaches, lettuce, zucchini, celery, tomatoes, grapefruit, bell peppers and cauliflower are also water rich.
If you care anything about your kidneys do not drink carbonated beverages – regular or diet. A study thru the National Kidney Foundation concluded that drinking soda is connected with a decline in glomerular filtration rate (an important marker of kidney function). Carbonation is also a contributor of kidney stones. Drinking just one fizzy a day increases the risk of stones.
5 SERVINGS / DAY FLUIDS
Exercise
40 minutes vigorous intensity activity daily Okay so you may be wondering why exercise is included in The Daily Dozen. Well you can eat all the nutrient rich foods we want, but if you are not exercising on a daily basis it is going to impact our overall health. Daily activity is not optional. It is mandatory. Exercise positively impacts our mental and cognitive health. It enhances sleep quality. It bolsters our metabolism and immune system. It increases bone density. It helps to keep blood pressure, heart rate and blood sugar in control. It is linked with cancer prevention and an overall increase in longevity.
How much exercise to get in a day has always been a much debated question. The Department of Health and Human Services (HHS) recommends 150 minutes of moderate activity a week. This computes to 20 minutes a day. Doing this will reduce overall mortality by 7%. This is certainly not an impressive statistic. Doing 40 minutes a day of moderate activity decreases mortality by a more impressive 14%. Engaging in more intense activity reduces mortality by 24%. Now that has my attention!
So why does the HHS set the bar so low? Well in the words of Dr. Gregor “Fitness authorities have fallen into the same trap as nutrition authorities, recommending what they think may be achievable rather than informing us of what the science says and letting us make up our own minds.”
My suggestion for those who are wanting to include exercise into their lifestyle please start off slow. This is especially important for anyone with chronic health conditions including obesity. If five minutes of slow walking is your personal best then do that for the first few weeks. Set a goal to increase by five more minutes for the next few weeks. It may take six months to achieve 10 minutes in the morning and 10 minutes in the evening. It may take a year to finally achieve the full 40 minutes. It really doesn’t matter how long it takes to achieve your goal. It is highly individual and multifactorial. Reward yourself every step of the way!
With so much emphasis on rainbow eating, white colored vegetables are often overlooked. Cauliflower, for example, a cruciferous vegetable in the Brassicaceae family is jam packed with health protective compounds. One of the most impressive benefits of eating cauliflower is it’s ant-cancer powers. The act of eating cauliflower releases compounds called isothiocyanates (ITCs) which inhibit cancer cell growth. These compounds also protect DNA from damage. This is fiercly huge because damage to genetic material transforms healthy cells to cancer.
There are several compelling studies that show a correlation between good nutrition and cancer risk. Consumption of cauliflower, broccoli and cabbage is associated with a decreased risk of cancer. More specifically, daily consumption of vegetables in the Brassicaceae family lowers the risk of breast, bladder, colorectal and prostate cancers. So how about that? A green approach towards cancer prevention!
Roasted Cauliflower Bisque
Ingredients
1 head cauliflower
1 carrot pealed
3 cups vegetable broth
1 1/2 cups plant based, unsweetened milk
1 can white beans
1/3 cups raw unsalted cashews (soaked in hot water and covered for 30 minutes)
3 cloves garlic minced
3 – 4 scallions (slice the whites in small pieces and keep the greens for garnish)
1 tsp. onion powder
1 tsp. black pepper
1/2 tsp. paprika
1/2 tsp. curry powder
1/2 tsp. oregano
Directions
Cut the cauliflower and carrot into pieces. Place on a roasting pan lined with silicone or parchment paper. Spray some water over the veggies. Roast uncovered in a 400 degree oven for 30 minutes. Vegetables should be soft and browned.
Place roasted vegetables and broth in a high speed blender and puree. Transfer to a soup pot.
Add the scallion whites, garlic and spices and place on simmer.
Place the soaked cashews, white beans and plant based milk in a high speed blender and whip for a few minutes until nice and creamy. Add this mixture to the pot.
Simmer for 20 minutes while stirring occasionally.
Serve warm with green scallions to garnish.
Roasted cauliflower and carrotsSoaking the cashews in hot water is necessary to make the mixture nice and creamyThis honestly is on the list of my top 10 favorite soups.
There’s nothing better then walking through the door after a hard days work to the smell of veggie stew that’s been cooking all day long. This easy peasy stew is one of my standard weekday meals during brutally cold winter months in NE Ohio. With temperatures below freezing I decided this hearty stew was going to be on the Tuesday menu. I loaded up the slow cooker the evening before, plugged it in this morning and off to work I went. Around the 2 o’clock hour I started thinking about my little stew doing its thing in the cooker. I came home, took a warm shower, got into my jammies, robe and fluffy slippers (yes at 5PM), got a nice fire going and plopped in front of it with a nice piping hot bowl of this delicious and healthy stew. Winter evenings do not get any better than this – in my opinion. It’s the simple things in life that make me the happiest.
Easy Peasy Slow Cooker Vegetable Stew
Ingredients
1 28oz. can whole tomatoes
2 cans reduced sodium tomato soup
1/2 cup water
4 carrots peeled and cut in small pieces
4 large celery stalks cut in pieces
1 10 oz. package frozen pearl onions or large onion chopped
1 large package white mushrooms
3 red skinned potatoes cut in pieces and unpeeled
1 small bag frozen peas (or green beans)
1 package extra firm and pressed tofu cut in small cubes
1 tsp. black pepper
1/2 tsp. paprika
Directions
Add all ingredients to the slow cooker except the tofu. Set on low for 8 hours. Add the tofu the last 30 minutes. If you prefer a thick stew add a few tbsps. cornstarch and mix together. Serve with Wasa multi grain crisp bread.
We are continuously exposed to pathogens like bacteria, viruses and parasites that will literally stop at nothing to invade our body. A healthy immune system, much like soldiers on a battlefield, recognize these foreign invaders and work aggressively to remove them from the body. A weakened immune system makes us more susceptible to getting sick. It’s kind of like injured soldiers trying to fight the enemy and being sadly defeated.
There are several things that can weaken the immune system like not getting enough sleep, chronic stress, lack of exercise, smoking, drinking alcohol and not getting the proper nutrients. Eating lots of superfoods everyday helps to strengthen the immune system and destroy free radical invasion.
These potent and zippy little shots are loaded with superfoods – ginger, lemon, orange, fresh tumeric and the notso humble carrot. Cayenne pepper is a powerful antioxidant and detoxifier. The piperine in the black pepper activates the curcumin in the tumeric enhancing its anti-inflammatory properties by 2000%. The combination of these ingredients turbo charges the immune system.
You can buy immunity boosters for about $3.00 / 2 oz. shot at health food stores, the apothacary section of grocery stores and online thru Amazon. Sorry but that is way too pricey for my taste. But why buy them when you can make them fresh and without the added preservatives? The recommended daily dose of these shots is 60-80 ml. / day. The small glass bottles in the photograph are 2 oz. which is roughly 60 ml. You may, of course, drink more than that a day but if you are not used to these ingredients (particularly tumeric) start off slow. I purchased my small bottles at Hobby Lobby for $1.00 / bottle and they are obviously reusable
Ingredients
1 carrot peeled
1 large fresh tumeric root peeled (used gloves because tumeric will stain)
1 blood orange peel removed (both juice and pulp is used)
1 lemon cut peel removed (both juice and pulp is used)
5 pieces of thumb sized ginger root peeled
1/8 tsp. cayenne pepper
1/4 tsp. ground black pepper
3/4 cup water
Directions
Puree all of the ingredients in a high speed blender (2 minutes). Using a funnel pour into containers with lids. Store in refrigerator. Best used within 5 – 7days. If you would like to store longer freeze in ice cube containers then thaw. If you prefer thinner shots add more water.
As you would expect fresh tumeric root contains far more nutrients then the powder. The root is also rich in oil which has excellent antibacterial powers protecting the body against viruses.
This recipe is dedicated to my daughter-in-law Snigdha, her parents and all the beautiful friends I have made afar in India. By cooking this meal I have developed an even deeper appreciation of the true art of Indian cooking. It is a skill that I believe would take me an entire lifetime to achieve.
Many years ago I purchased “The Indian Cooking Course” cookbook by Monisha Bharadwaj at Half Price Books. Gosh I miss that store. I was attracted to the cover which had illustrations of very colorful Indian herbs and spices. The inside was filled with vivid photographs of Indian markets, fruits and vegetables, kitchens, tin and copper utensils, landscape and – of course – mouthwatering cuisine. I remember when I first got this book I sat for hours days studying the details of all the pictures. I would imagine what it would be like being in India. I never made a single recipe – but I could tell you about all the spices, regions, climate and geography.
Well last weekend I took that cookbook out and searched exclusively for recipes that were plant based. I found several but the one that caught my eye the most was Gucchi Korma. I also felt this was the one I had the best shot at “pulling off” having never made an Indian meal before. I must say for my first attempt it really was delicious.
Gucchi Korma is a dish whose star ingredient is white mushrooms. Mushrooms have been cultivated in India only for the last 40 years. Early on, foragers gathered only a small amount for consumption. They were not considered a mainstay veggie by any means. In fact, in ayurvedic medicine (a healthy life style system in India) mushrooms are classified as unpalatable, promoting laziness and pessimism. They have apparantly increased in popularity and can now be found in markets and restaurants in India.
White mushrooms are low in calories, high in protein and vitamin D and a source of B12 which is important when following a plant based way of eating. Did you know that white mushrooms are immature fungi and fully grown white mushrooms are portobellos? I just learned that fun little fact today.
Rotis is an unleavened flat bread native to India but consumed in many countries worldwide. Roti is 100% vegan seeing that it is made from whole wheat flour and water. That’s right – just two ingredients. Pretty crazy but it’s true. Now, while I feel I can improve on my future rotis making skills, they didn’t turn out that bad. I gave myself a grade of C+. I think the trick is to knead them very well and roll them super thin. My first few batches were too thick and they didn’t bubble up as they should.
Gucchi (mushroom and pea) Korma with Rotis
Ingredients for Gucchi Korma
1 large onion sliced
1 fresh green chili chopped
1/4 cup raw cashews
2 cups white button mushrooms sliced
1/2 cup frozen peas
1 tsp. ground coriander
1 tsp. ground cumin
1 tsp. garam masala (directions for making this mix of spices is at the end of this post)
1 tsp. ground tumeric
1 tsp. ground black pepper
3 tsps. ginger-garlic paste
Ginger-garlic Paste: Ratio of 1 part ginger (peeled and chopped) to 2 parts garlic (chopped). Blitz the ginger and garlic in a blender along with enough water to turn the blades and make a smooth puree.
I feel like I might have added too much water. It was supposed to be a paste but it looks more like a smoothie. I guess I will need to perfect the ginger-garlic paste in the future. The good news though is that the dish was still delish.
Directions
Put the onion, chili pepper and cashews in a pan with just enough water to cover and bring to a boil. Simmer for about 10 minutes until the onion is soft then transfer to a blender and blitz to a smooth paste. Set aside.
I was pleased with the outcome. I think that’s like a B+.
2. Place a little extra virgin olive oil in a deep sauce pan over high heat. Add the ginger-garlic paste and cook for 30 seconds then add the mushrooms and peas. Stir in the ground spices. Cook for a few minutes until the mushrooms release their juices and the spices cook then add the onion and cashew paste. Note: I made an exception to the “no oil” here because I am a newby to Indian cooking and didn’t want to mess things up.
3. Stir for 7-8 minutes until the mushrooms are cooked through. Adjust the seasonings to your liking. Sprinkle a pinch of garam masala and serve hot with the rotis.
Ingredients for Rotis
2 cups stoneground whole wheat flour
3/4 cup slightly warm water
Directions
Place flour in a bowl. Add a little bit of water and knead with your hands until you have a pliable dough. If not pliable enough add more water. The maximum you would add is 3/4 cup. I used the entire amount of water.
Knead for 5 to 8 minutes. The more you knead the softer the rotis. This is very important. I stopped at the 5 minute mark (fingers got tired) but think that extra three minutes would have made them just about perfect.
Leave the dough ball to rest for 10 minutes in the bowl with a clean, damp kitchen towel over it.
Divide the dough into 10 equal portions the size of a lime. Coat with a light dusting of flour, shape into a ball with your palms and flatten a bit.
Roll each ball into thin, flat disks with a rolling pin about 5″ in diameter.
Heat a grill pan (cast iron would be ideal) on high heat. Cook the disks one at a time until the surface appears bubbly. Flip and press the edges down with a spatula to cook evenly. When the rotis is opaque and flecked with brown they are done. The recipe says to brush the rotis with oil – this is optional.
How to Make Garam Masala Spice Mix
1 tsp. black peppercorn
2 tsp. cumin seeds
3/4″ cinnamon stick
10 cardimon pods (seeded and husks disgarded)
10 cloves
3 bay leaves
2 blades mace
1 tsp. fennel seeds
2 tsp. coriander seeds
Heat a dry skillet over medium heat, add the spices and dry toast until they start to darken and become aromatic. Remove from heat and let cool before grinding to a fine powder with spice grinder or mortar and pestle.
Store in airtight container in a cool, dark place and use within 6 months. You can also put the whole toasted spices in a peppermill and use when needed.
If you are not interested in making your own garam masala it is sold in the spice section of most supermarkets.
Heating in a dry skillet. OMG the smell once they start toasting!!!Using mortar and pestle worked just fine for meAll ground upSome of the most expensive spices go into making garam masala. My Indian cookbook said there are as many recipes as there are households in India.
I’ve been making this chili all my married life. Well – the Chili con Carne version anyhow. It’s one of my father-in-law’s signature recipes that I turned vegan (sorry dad) by omitting the ground beef and adding tofu for the protein. I throw in some fresh spinach and wallah – both delish and nutrish!!
Chili without the Con Carne
Ingredients
1 green bell pepper chopped
1 onion chopped
1/3 fresh jalapeno finely chopped (wear gloves)
1 can reduced sodium tomato soup
1 large can diced tomatos
1 can red kidney beans drained
1/2 can black beans drained
6 oz. firm and pressed tofu
1 cup fresh spinach
1 tbsp. chili powder
1/2 tsp. paprika
1/8 tsp. cumin
3 bay leaves
Directions
Add all the ingredients, except spinach and tofu, in a large pot. Simmer on low while stirring occasionally for 30 minutes. Add spinach and tofu and simmer for 15 more minutes. Remove bay leaves. Serve with Wasa multi-grain crisp breads (I buy them at Giant Eagle) or my Pepita, Sesame and Flaxseed Crisp Crackers.
This is one of my favorite salad dressings. The recipe came from Dr. Greger’s “How Not to Die” cookbook. It is rich, creamy, flavorful and super easy to make. If refrigerated in a sealed container it will last up to one week.
The recipe calls for Dr. Greger’s “Savory Spice Blend” which is a mix of 10 spices. If you open up the link and follow the recipe it makes 1/2 cup. The blend can be stored in a covered jar and is an excellent medley of spices which can be used for just about any recipe. Dr. Greger advocates the use of a variety of spices on a daily basis. In addition to flavoring foods, each spice has their own powerful health benefits. If you don’t have the savory spice blend on hand – no problem – this salad dressing will still taste delicious. I do add black pepper to this dressing in order to reap the benefits of the tumeric. If you recall from my Healing Tumeric Banana Date Smoothie post, the piperine in the black pepper enhances the absorption of the curcumin in the tumeric.
For the blended peeled lemon, I learned a really cool tip a few weeks ago. Cut off the ends of a few lemons, remove the peels and place in blender. Put the juice and pulp in ice cube containers and freeze. Remove the frozen juice / pulp and place in freezer bags. Pop them out of the freezer when you need lemon. Simply genius.
I love this simple yet elegant dish that is a real cinch to prepare. It is light yet very flavorful and ultra healthy. Bok choy takes center stage in this special entree. Bok choy, or Chinese cabbage, has deep green leaves and lighter bulbous bottoms that remind me of spoons. It is a cruciferous vegetable (in the same family as brussel sprouts, broccoli, cabbage, cauliflower, kale and turnips). Cruciferous vegetables contain sulforaphanes which help reduce inflammation. If you recall from previous posts, prolonged inflammation is linked to cancer, heart disease, diabetes, arthritis, cognitive decline and dementia. Eating cruciferous veggies raw is the most optimal way to take in the sulforaphanes. The next best way is steaming for 2-3 minutes.
How did I dream up this recipe? Long story short, I’m in Lucky’s Market and this guy is admiring the baby bok choy. “Looks beautiful, doesn’t it?” I’ll be honest I heard of bok choy but never cooked it. My response, “Sure does. What do you do with it?” He told me his recipe. He stressed “it has to be baby bok choy – not mature stalks.” I got a pen and sales receipt (the only thing I had to write on) out of my purse and asked him to repeat. Then he hand picked the perfect bok choy for me and wished me luck with making. People are so great!
Baby Bok Choy with Tahini-Ginger Sauce (from the man at Lucky’s Market)
Ingredients
Fresh bok choy leaves
Firm and pressed tofu cut in small pieces
2 scallions cut in pieces
Toasted sesame seeds
2 garlic toes finely chopped (or put through garlic press)
1 piece fresh ginger size of thumb (peeled and very finely minced)
6 tbsps. tahini sauce
2 tbsps. white vinegar
1 tbsp. miso paste
1/4 tsp. ground black pepper
Bok choy, ginger, garlic, scallions, tahini, white vinegar, miso paste, sesame seeds, black pepper, tofu (not pictured)
Directions
Pour 1/2 cup water into a skillet pan. Place bok choy and scallions in the pan. Place tofu on top of the bok choy. Turn heat up to high. Put a cover tightly over the bok choy and tofu so that no steam escapes. Steam for 2 – 3 minutes until bok choy is tender and tofu heated through.
For the sauce place tahini,white vinegar, miso paste, ginger, garlic and black pepper in a bowl and wisk ingredients together.
Gently lift out the bok choy and tofu and place on dinner plate. Place tahini-ginger sauce off to the side and place scallions over. Sprinkle with toasted sesame seeds.
Smoothies are a great way to sneak immune-supportive fruits and veggies into the daily diet. With Covid-19 continuing to be a global challenge, even for those who are triple vaccinated, diet is an excellent way to help boost your immune system. Whether you are trying to escape the monster or recovering from infection, good nutrition and hydration is critical.
Some foods that are effective in boosting the immune system include citrus, spinach, avocado, ginger, basil, black pepper, tumeric, green tea, garlic, broccoli, beans, nuts and seeds.
Please note that foods or supplements alone will not cure or prevent infection. The only way to protect yourself against Covid-19 is vaccination, physical distancing and proper hygiene practice.
Cucumber-Spinach Immune Boosting Smoothie
Ingredients
1 cup baby spinach
1 medium peeled cucumber (cut in pieces)
2 stalks celery (cut in pieces)
1″ peeled fresh ginger root
Juice of 1/2 lime
3/4 cup almond milk
3-4 ice cubes
1 tbsp. chia seeds
1/4 tsp. black pepper
Pinch of cayenne pepper
Directions
Add all ingredients to a high powered blender and whip until smooth and creamy (1-2 minutes). Drink, enjoy and stay healthy.
